1 serving (32 grams) contains 190 calories, 8.0 grams of protein, 16.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
1397.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.6 g | 150% | |
| Saturated Fat | 22.1 g | 110% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 44.1 g | 16% | |
| Dietary Fiber | 14.7 g | 52% | |
| Sugars | 14.7 g | ||
| protein | 58.8 g | 117% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 147.1 mg | 11% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1470.6 mg | 31% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Natural peanut butter
Natural peanut butter is a food spread made from roasted peanuts ground into a paste, often without added sugars or oils. Originating from the Americas, peanuts have been cultivated for centuries, and peanut butter became popular in the early 20th century for its nutrient density and affordability. It is a staple in many cuisines worldwide, especially in the United States. Naturally rich in protein, healthy fats, and fiber, natural peanut butter provides approximately 190 calories per 2-tablespoon serving, with around 8 grams of protein, 16 grams of fat (mostly unsaturated), and 3 grams of fiber. It also contains essential micronutrients such as magnesium, potassium, and vitamin E.
Health Benefits
- High in monounsaturated fats, which support heart health by improving cholesterol levels.
- Excellent source of protein (8g per 2 tbsp), aiding muscle repair and growth.
- Rich in magnesium (49mg per serving), promoting bone health and regulating blood pressure.
Dietary Considerations
Selection and Storage
Store natural peanut butter in a cool, dry place. Refrigerate after opening to prevent oil separation and extend freshness.
Common Questions About Natural peanut butter Nutrition
Is natural peanut butter high in protein?
Yes, natural peanut butter is a good source of protein. A typical 2-tablespoon serving contains around 8 grams of protein, which supports muscle health and repair. However, it's also calorie-dense, so portion control is key.
Can I eat natural peanut butter on a keto diet?
Yes, natural peanut butter can be consumed on a keto diet as it is low in net carbs (approximately 4 grams of net carbs per 2-tablespoon serving). Choose unsweetened varieties without added sugar to maintain ketosis.
What are the health benefits or concerns of eating natural peanut butter?
Natural peanut butter is rich in healthy monounsaturated fats, protein, and nutrients like magnesium, vitamin E, and niacin. However, it is calorie-dense, so excessive intake can contribute to weight gain, and those with peanut allergies should avoid it entirely.
How much natural peanut butter should I eat in a day?
A recommended portion size is typically 2 tablespoons, which provides around 190 calories. For balance, it's best to pair it with fruits, vegetables, or whole grains, but avoid exceeding this portion if monitoring calorie intake.
How does natural peanut butter compare to regular peanut butter?
Natural peanut butter contains only peanuts and possibly a small amount of salt, while regular peanut butter often includes added sugars, oils, and preservatives. Natural varieties are generally healthier, offering fewer additives and focusing on pure, nutrient-dense ingredients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin and Mineral Supplement Fact Sheets: Vitamin ENational Institutes of Health (NIH) Office of Dietary SupplementsInformation on Vitamin E, a key nutrient found in peanut butter, and its health effects.
- The role of peanuts in a healthy dietAmerican Journal of Clinical NutritionPeer-reviewed research on the nutritional and health benefits of peanuts and peanut products.
- Dietary Guidelines for Americans, 2020-2025: Building a healthy diet with protein foodsU.S. Department of Health and Human ServicesOfficial guidelines recommend peanuts and peanut butter as part of the protein foods group in a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
